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Nutrition 2 (Semester II) > 18b. Sports Nutrition - Macros > Flashcards

18b. Sports Nutrition - Macros Flashcards

1
Q

Why are carbs the preferred fuel source for performance/endurance?

A

Increases muscle/liver glycogen stores

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2
Q

What does increased muscle/liver glycogen stores mean for performance?

A

Longer anaerobic/aerobic energy production
Longer sustained performance
Delayed exhaustion

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3
Q

What can depleted glycogen stores result in?

A

Early fatigue
Reduced performance

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4
Q

How many gms of carbs per kg/day should someone eat if exercising 3-7 hrs wk?

A

5gms/kg/day

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5
Q

How many gms of carbs per kg/day should someone eat if exercising 1-4 hrs day

A

7gms/kg/day

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6
Q

How many gms of carbs per kg/day should someone eat if exercising more than 4 hrs day?

A

9gms/kg/day

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7
Q

How many carbs should someone take on before exercise?

A

2.5g carb per kg bodyweight

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8
Q

How long before exercise should someone eat?

A

2-4 hours before to let food settle

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9
Q

Examples of carb fuel to be eaten 2-4 hrs before exercise (low GI)

A

Porridge
Sweet potato
Chickpeas
Baked beans
Lentils
Quinoa
Brown rice

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10
Q

When should a pre-workout snack be eaten?

A

1-2 hrs before

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11
Q

Examples of a pre-workout snack

A

Fresh fruit
Dried fruit
Smoothie
Protein shake

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12
Q

How many carbs should be taken during exercise (longer than 60 mins)?

A

30-60g per hr

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13
Q

What fuel source ratio should be used during exercise longer than 60 mins?

A

Glucose:fructose
2:1

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14
Q

Examples of foods to be eaten during exercise longer than 60 mins (high GI)

A

Isotonic drinks
Gels
Dried fruit
Bananas

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15
Q

How many carbs should eaten after exercise?

A

1g of carbs per kg bodyweight up to 2 hours after

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16
Q

What sort of carbs should be eaten post-exercise?

A

High GI straight after
Low GI after 2 hrs

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17
Q

Why is combining protein and carbs post-exercise good for improving glycogen recovery?

A

Stimulates greater insulin release
Greater muscle glucose/amino acid uptake
Muscle protein synthesis

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18
Q

What is the purpose of carb loading?

A

Maximise glycogen stores after a depletion stage

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19
Q

When is carb loading beneficial?

A

Endurance events lasting longer than 90 mins

20
Q

What can inappropriate protein intake lead to?

A

Reduced performance
Poor recovery
Lower immunity
Muscle catabolism

21
Q

What can protein requirements be affected by?

A

Individual requirements
Exercise intensity
Exercise duration
Training phases

22
Q

Protein intake for low/moderate activity

A

1g per kg bodyweight

23
Q

Protein intake for weight training athletes

A

1.8-2.4g per kg bodyweight

24
Q

Protein intake for endurance athletes

A

1.2-1.6g per kg bodyweight

25
Q

Protein intake for pregnant athletes

A

+10g per day above RDA

26
Q

Protein intake for breastfeeding athletes

A

+20g per day above RDA

27
Q

Why do strength and power training athletes need the highest amount of protein?

A

Highest muscle tissue breakdown

28
Q

Why does mixed sport activity require a higher intake of protein?

A

High muscle tissue cell breakdown

29
Q

Why is protein required after endurance training?

A

Replace and repair some muscle tissue cell breakdown

30
Q

What happens to proteins after 60-90 mins of exercise?

A

Body converts BCAA into energy

31
Q

How is protein best consumed?

A

Throughout the day

32
Q

How much protein should be consumed throughout the day?

A

20-40g at each meal

33
Q

Examples of animal protein

A

Eggs
Cheese
Cottage cheese
Meat
Poultry
Fish

34
Q

Examples of plant protein

A

Quinoa
Lentils
Beans
Tofu
Nuts
Seeds

35
Q

What is the ideal carbs to protein ratio?

A

4:1

36
Q

Why is a 4:1 carbs to protein ratio important?

A

Promotes release of insulin to stimulate muscle glycogen replacement
Stimulates transport of amino acids

37
Q

What is the optimum body fat % for female athletes?

A

12-18%

38
Q

What is the optimum body fat % for male athletes?

A

6-13%

39
Q

Examples of lipid store assessment tools

A

BMI
Waist to hip ratio
Skin fold calliper
DEXA
Bioelectric impedance

40
Q

When is fat beneficial as a fuel source?

A

When long-lasting energy is required
Endurance events

41
Q

When does the body revert to using fats as fuel?

A

When glycogen stores are low

42
Q

How many ATP can a long chain fatty acid provide?

A

120

43
Q

Who is more likely to benefit from using fat as fuel?

A

An individual who is carb sensitive

44
Q

When is using fat as fuel a benefit?

A

Long distance events
Resistance training
Reducing body fat percentage
Minimising blood glucose in carb sensitive individuals

45
Q

When should fats ideally be eaten post-exercise?

A

Until 1 hr after

46
Q

Benefits of O3 in sport

A

Increase delivery of oxygen and nutrients
Higher cell membrane flexibility
Improve recovery
Enhance aerobic metabolism
Increase energy and stamina
Increase exercise duration and intensity
Anti-inflammatory

Nutrition 2 (Semester II) (55 decks)

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